Page 7 - ROOT Jan Feb 24

From the Kitchen:

CHANA MASALA

Serves 4 DIRECTIONS:
INGREDIENTS: In a medium pot, heat the oil over medium
• 3 Tbsp. olive oil heat. Add onions and garlic. Cook until they
become soft and translucent. Stir in coriander,
• 1 large onion, finely chopped
cumin, and ginger while continuing to cook.
• 4 garlic cloves, finely chopped
Pour in the crushed tomatoes and chickpeas.
• 1 tsp. ground coriander
Bring everything to a simmer. Cook until
• 1 tsp. ground cumin
the chickpeas become soft, about 40 to 50
• 3 Tbsp. ginger, peeled and then grated with minutes. If the mixture gets too thick, you can
a Microplane *
®
add some water.
• 1 (16 oz.) can crushed tomatoes
Add garam masala, turmeric, and kosher salt.
• 2 (15 oz.) cans chickpeas, drained and rinsed Serve with steamed jasmine rice.
• 1 tsp. garam masala
*A Microplane is a long, thin grater used for
®
• ¼ tsp. turmeric foods like ginger, garlic, chocolate, nutmeg,
• 2 tsp. kosher salt cheeses, and zesting fruits. If you don’t have
• Steamed jasmine rice one, you can use the smallest holes on a box
grater for a similar effect.
Nutrition Information: Adapted from: https://www.proportionalplate.
Calories 220, Total Fat 9g, Saturated Fat 1g, com/beet-salad/#recipe
Unsaturated Fat 10g, Cholesterol 0mg,
Sodium 230mg, Carbohydrates 28g, Fiber 7g,
Sugar 9g, Protein 8g

MICROS AND MACROS: POTASSIUM

Potassium is like a good friend — it’s an These goals are achievable with some planning.
important part of your life and easy to find. One baked potato has 600 mg of potassium, a
This mineral is involved in kidney function, cup of acorn squash 644 mg, 1 cup of orange
nerve transmission, muscle contraction, juice 496 mg, and a grilled boneless chicken
digestion, and maintaining normal blood breast 332 mg. This one meal provides 2,000
pressure, fluid levels, and pH balance. mg of potassium.
If getting the proper amounts naturally is
Potassium and sodium work in tandem.
Potassium maintains normal fluid levels inside difficult, take a multivitamin; virtually all
cells, and sodium keeps the balance outside. contain potassium. You can also work with a
registered dietitian or doctor to create a plan
You probably know that bananas are rich in that includes the right amount of potassium
potassium. However, eating a banana isn’t for your body’s needs.
the only way to get this nutrient. Potassium-
rich foods include leafy greens, nuts, beans, Regardless of how you get potassium, it will
dairy products, and starchy vegetables like help your body perform many vital functions.
winter squash. Source:
https://www.hsph.harvard.edu/
Even though plenty of foods are rich in nutritionsource/potassium
potassium, most Americans don’t get
enough each day. The federal government https://ods.od.nih.gov/factsheets/Potassium-
HealthProfessional/
recommends that women get 2,600 mg daily
and men 3,400 mg.